a nutritionist’s tip to avoid bloating

To avoid bloating and feelings of digestive discomfort, it is important to monitor the quality of your diet and avoid foods that are too fatty, sugary or highly processed. It is also advisable to regularly consume so-called “anti-inflammatory” foods, because they are rich in fiber and antioxidants, which help the digestive system function better and feed the good bacteria in the microbiota. This is particularly the case for certain spices, legumes, fatty fish, vegetable oils or seasoning vinegars.

In a video posted on her Instagram account, the nutrition coach and author of several books, Bérengère Philipponshares a recipe for anti-inflammatory vinaigrette sauce “to integrate every day into your green salads or raw vegetables”. A very simple sauce to make with ingredients from the cupboard.

The trick to making an anti-inflammatory vinaigrette

Here is the recipe for 2 people:

• 1.5 tbsp olive oil (for an omega-9 intake)
• 1.5 tbsp of flaxseed or rapeseed oil (for an omega-3 intake)
• 1 tbsp of cider vinegar which must be unfiltered and unpasteurized, here from @archie_cie (cider vinegar reduces the GI of your dish, provides fiber and good bacteria for the health of your microbiota and facilitates digestion)
• 1/2 tsp of turmeric and 1 cm of grated ginger (for anti-inflammatory properties)
• 1/2 tsp whole-grain mustard
• Salt pepper

The benefits of apple cider vinegar on digestion

Apple cider vinegar is renowned for its benefits on digestion and its ability to control blood sugar spikes, especially if consumed at the start of a meal. Its content of acetic acid increases the production of gastric enzymes and its antimicrobial properties help balance the intestinal flora, thus promoting better absorption of nutrients. Its ability to reduce stomach pH can relieve symptoms of reflux and bloating, improving digestive comfort.

As the nutrition coach explains, it is important to choose cider vinegar “unfiltered, unpasteurized and organic (important because we know that apples are full of pesticides)”.

Head of beauty/fitness/nutrition sections

After working for the Marie Claire and Prisma Media groups, Inès arrived at aufeminin in April 2022. Responsible for the beauty, fitness and nutrition sections, she likes to decipher the latest…